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19 Jul 2014

Sunday 072014

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*”Grace + Helen”*

With a partner perform the following:

60 Clean and Jerks, 135/95

Then

6 rounds of

400m run 
21 KB Swings, 24kg/16kg 
12 Pull-ups

For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.

18 Jul 2014

Saturday 071914

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1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds 
:30 @ 90% take 7-10 seconds off your 500m pace 
:30 rest

Hold the pace for all 20 rounds

18 Jul 2014

071814 – Fire It Up Friday!

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It’s a great morning here in Ol’ Latrobe while getting away with the family for a few days. We have been spending time relaxing, hitting the parks for the kids, and reuniting with family that we haven’t seen for some time. Getting away is good for recharging the batteries so we can hit it hard again once we are back in town. I am looking forward to hitting some heavy iron!

It’s about time for me to FIRE IT UP and here is what I am going to be doing for my workout today:

AMRAP 12
2 suicide sprints on the basketball court
5 Burpees
10 Push ups
15 Sit-ups
20 Squats

IN-HOUSE THROWDOWN

Next Friday is our In-House Throwdown beginning at 6:00pm. The heats will go off every 30 minutes with 8 athletes at a time. Right now the plan is for 5 Heats finishing the final heat at 8:30pm. Afterwards we will be ordering in delivery from Soul Fire BBQ or you can bring something from home. Bring your favorite summer beverage and kick back with some friends. 

Sign up for your Heat HERE.

WHAT’S ON TAP

Saturday 8/19

1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
:30 rest

Hold the pace for all 20 rounds

Sunday 8/20

“Grace + Helen”

With a partner perform the following:

60 Clean and Jerks, 135/95

Then

6 rounds of

400m run
21 KB Swings, 24kg/16kg
12 Pull-ups

For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.

Monday 8/21

Perform three rounds of this couplet for time.

Three muscle-ups
50 sit-ups

Notes:

1) Perform any sit-up you want.

2) If you still can’t perform the muscle up. Give us 15 strict pull-ups and 15 strict dips per round.

3)Typically, you’ll have the strength for a muscle-up when you can do 15 pull-ups and dips without a pause.

Tuesday 8/22

1a. Front squat – 4 sets x women 8-12 reps/men 5 reps @ 70%; 21×1, rest 2 mins between sets

1b. Dips – 4 x Amrap (-4), stop 4 reps shy of failure

2. 10 sets x :10 L-sit hold, rest :30 between sets

3. 21-15-9 for time
Goblet squat
KTE

Wednesday 8/23

Tabata Squats
Rest 4 minutes
Tabata Thruster, 45/35
Rest 4 minutes
Tabata Clean, 95/65

Notes:

1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

2) Add the three scores from each effort for a total score for the workout.

Thursday 8/24

1. Power Clean – 4 sets x 1.1.1.1 @ 70%, rest 3 minutes between sets

2a. Deadlift – 8, 8, 6, 6 – touch and go, rest 1:30
2b. Handstand push-up cluster – 3.3.3 x 4 sets, rest 1:30

3. Row as far as possible in 7 minutes.

Friday 8/25

1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2

2. “Bell”
3 rounds for time

15 Deadlift, 185/125
15 Pull ups
15 Front Squat, 185/125

FRIDAY 7/25 – IN-HOUSE THROWDOWN

1. 3 attempts (10 min) to establish a 2RM Front Squat

1 minute rest then

2. AMRAP 8
Row 16 calories
8 Burpees

 

17 Jul 2014

Friday 071814

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Tier 1 Fitness Rating Test

400m med ball run 
Max Pull-ups 
Max Push-ups 
Max Sit-ups (1 minute) 
Tabata Squats

17 Jul 2014

Bay States Summer Games Recap

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First and foremost I am very proud of all my lifters. Everyone trained hard, showed up Sunday and gave 110%.

  • Sharon walked away from the platform elated having not only achieving meet PR’s but lifetime PR’s on both lifts. She also went 6 for 6 successful lifts. Overall she increased her total by 6kg. Sharon got a silver 2nd Place Medal.

 

  • Sophie competed in her first weightlifting meet and posted some very impressive numbers also going 6 for 6 successful lifts. She ended her total with her Clean and Jerk 1 kg from lifetime PR and matched her Snatch PR. Let me say these PRs were established 1 week from competition. Having gone 6 for 6 and hitting these numbers is mind blowing. It proves that the determination and hard work invested paid off. Sophie tied first place; however due to the other competitor weighing less, she medaled 2nd Place Silver.

 

  • Sean has improved his form remarkably in the last year on both lifts, especially in a meet setting where you are attempting much higher weights than practice with 100 people watching. Sean Snatched higher than he did in his last meet but had some trouble with the clean and jerk. Next meet I am sure he will make these attempts he was aiming for.

 

  • Joe was a last minute competitor having been accepted on the waitlist 2 weeks out. This was also Joe’s first weightlifting meet and he ended his snatch 1kg from his PR and hit a clean and jerk 1 kg more than his lifetime max. I think he performed remarkable when looking back on how little preparation he had as far as practicing the lifts consistently. I feel he is a natural lifter who has the ability to be great if he decides it is something he wants to pursue.

 

  • Martin I know we all like to pick on Martin and he deserves most of it, but Martin showed up at my doorstep at 6:50am Sunday when he did not lift until 3-4 that afternoon. He helped me keep track of the warm up platform and the competition platform for 4 lifters. There was more than one instance that I had a lifter on each Platform and I would not have been able to manage this as effectively without Martin helping me with the early lifters and Sharon helping with the heavyweights. I know Martin stretches more than any human being needs, but he has also been a competitive athlete most of his life and it showed when he stepped on the platform. Martin hit 3 beautiful snatches obtaining a lifetime 5kg PR. He opened the clean and jerk with his last meet PR, and then hit a 5kg PR on his next lift. On the third lift he hit 100kg which is a 10kg lifetime PR and was so excited he dropped and celebrated before the judges told him “down” and he received a no lift. So on the books a 5kg PR but as far as I am concerned he nailed 100kg. We had a very frustrating week leading up in practice so I am very proud of the turnaround.

 

  • Eric was also competing in his first meet. He has been training for months diligently. He needed a 205 total to qualify for National Masters so wanted to start somewhat conservative to ensure he made the minimum total. He very easily made the total and hitting 4 of 6 lifts but the misses were big jumps on the third lift of both snatch and clean and jerk but both went overhead easily just very minor mistakes that red flagged him. He is a very hard worker and has the ambition. No doubt he will succeed as far he wants to go with his endeavors.

~ Coach Julie G.

The CrossFit Boston In-House Throwdown will be next Friday, July 25th at 6:30pm with food and beverages to follow.  So the question is…. Are you ready to compete?  Against yourself?  Against others?  Below are a couple of my thoughts on what it means to be an athlete, and even better, a firsthand athlete.  Read through, reflect on your training and experience in the gym, and share what you think it means to be an athlete.

Stan perfecting the TGU

Stan perfecting the TGU

The Firsthand Athlete

A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team.  The in-house throwdown at CrossFit Boston is a unique opportunity to test your athleticism because there is no coach calling plays, talking you through the pre-comp warm-up, or cueing you on that one technical or tactical fix during the wod.  

If you can’t make the throwdown because of vacation, you will still need to know what to do to keep up with your training.  When an athlete is away on vacation there is no coach to walk them through a workout.  When an athlete enters the arena on game-day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on.  The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

The CrossFit Boston Athlete 

One of my main goals as a coach at CrossFit Boston is to develop Firsthand Athletes.  With a class full of Firsthand Athletes, who can work hard together and stay focused on what they must do as individuals to make the rest of the group better, the possibilities are endless.

Have a great Thursday, work hard this week, and see you at the Throwdown next week!

16 Jul 2014

Thursday 071714

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1. Perform three rounds of this couplet for time.

Deadlift body weight 15 reps 
Run 250 meters

2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1 
2b. Weighted Pull-up cluster, 3 sets x 1.1.1.1, 21×1

The pull-ups are strict. Perform one rep drop off for a one count then 
repeat 3 more times.

Summer in New England always feels to me like trying to pack a year’s worth of outdoor fun into 90 days. It seems like there’s a BBQ, happy hour, sporting event, or party every weekend to tempt me with beer, chips, and all sorts of less than healthy fun. And while having a “cheat day” isn’t the worst thing in the world, having them three times a week all summer can add up.  And since the BBQ is the most ubiquitous summer activity, here is a little advice on making at least some of those BBQ’s a little bit healthier. 

Be Prepared

  • Don’t show up hungry – snacks at BBQs plentiful in calorie and fat content (think chips, boxed cookies, etc), with scarce vegetable offerings. Have a salad or some fruit before you go so you’re not starving.
  •  BYO… If you want to be sure there’s something healthy there (like delicious kebabs, see below) or grass-fed, humanely raised hamburgers (instead of Bubba Burgers) then the safest bet is to bring it yourself.
  • Stay hydrated. Alcohol and heat can combine to cause dehydration. Water will also make you a little less hungry. Try to drink a glass every hour, or alternate a glass of water with each alcoholic beverage.

Grill Swap

EAT THIS

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15 Jul 2014

Wednesday 071614

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Complete 5 rounds for time

1000m row 
15 Thrusters, 75/55 
15 Burpees

15 Jul 2014

Tuesday Tip – 071514

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Hello Folks! I am going to start posting blogs of Yoga/Mobility warm ups and cool downs! I will give y’all some knowledge to give your body some love after kicking your own ass in class! Love/Hate relationship. :) 

 
Todays work out: 
 
1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133
 
2. 2 x 1500m, rest 4 mins between sets
 
Before Class:
 
10- Downword Dog Poses, glide down into a Strict Plank, lower slowly to the floor and press up to an Up-dog. 
Tips: In the Down-dog, Hands and feet are in the distance of your plank. Press back, meaning push your butt to the ceiling, core engaged and shoulders are open.(don’t squeeze scapulas together) – Plank, very simple. Lower down like a strict push up. – Up-dog, to press up you need to engage your legs. To do so, Your laces are pressing against the floor, which will pull your knees, thighs and hips off of the floor. Your core is tight and your head in neutral to your spine. The only parts of you body that should be touching the floor in a Up-dog are your hands and the tops of your feet. (laces)
 
5 each arm, 4 way band stretches. You all have done this before in classes. 
- Band Bully
- Lateral Opener
- Bully Extension Bias
- Banded Overhead Distraction 
 
Now, before class all of these can be performed at a quicker pace. Still take your time but you do not need to spend a couple mins on each pose. 
 
AFTER class, do all of theses poses 2-3 minutes on each side. ALL of them! Even the Down-dog, Up-dog flow. Each 30 seconds take a DEEP breath and on the exhale get deeper into every single one of these mobility poses. 
 
Give your body some LOVE! 
 
-Coach Jen aka “Mighty Mouse”